03.07.2018

Dynamic warm up:

Run or row 600m
Then, 2 rounds ;
20 banded goodmorning
10 DB back Fly
10 alternating quad stretch
1 wall walk and hold 10 sec at top

Strength/stamina:

(15-20:00)
5 super sets of (without dropping DB!, AHAP):
20 Front rack DB lunges
20 DB Romanian DeadLift
Rest 1:00

Conditioning:

(CAP 8:00)
SPRINT! (empty bar)
3 rounds :
15 Burpees
25 Front squats @45/35

Recovery:

1. Anterior Compartment Smash; 2:00/
2. Hamstring Smash or floss (ball or stretch with band);  2:00/